Sleep Hygiene

Sleep is an undervalued tool! 

Most people don’t sleep enough

We need to get over the thought that you are more productive or a better human if you can function on 4 hours of sleep.  Ideal sleeping time is approximately 8 hours of restful sleep. Our bodies need to rest, repair and detoxify. These processes happen when we are sleeping. This means really sleeping! So turn off the TV, shut down the computer, and take that phone out of your room!

 Sleep affects all aspects of your bodies functioning, from long-term brain health to weight loss. If you want your brain to function at its best, you need to let it sort and organize while you sleep. If you want to lose weight, your body needs to be able to metabolize hormones. This is done most effectively during your sleeping hours.

You may have heard of Sleep Hygiene. Yes, this is clean sleeping, but it is more than just clean sleeping. It is defined as habits and practices that are conducive to sleeping well on a regular basis.  

Sleep Hygiene Tips:

     Turn off electronics. Electronics can inhibit the brain from actually shutting off and doing necessary detoxifying and sorting of all the information and experiences of your day. Electronics also inhibit melatonin production needed for sleep. I would highly recommend putting your phone/iPad/TV out of your room because this can influence restful sleep. Phones can also be a negative temptation if you wake up in the night. 

 Avoid stimulates in the afternoon. Everyone responds differently to stimulants and it might mean that you need to avoid them all together. I recommend avoiding all stimulates 5-7 hours before bed. 

Exercise. This can include any type of movement. An intense workout before bed may negatively affect sleep, so find out what works best for you. Maybe it’s a walk or some yoga after dinner that helps you get the best sleep.

Get out and get some natural light. May of us work in places where we have a lot of artificial light. This messes with our melatonin production, which is the hormone that helps us sleep. Getting exposure to natural light during the day helps maintain a healthy circadian rhythm (sleeping at night and being awake during the day). 

Create a bedtime routine. Whether it’s having a cup of tea or reading a good book, establish a routine that works for you. Part of this routine is going to bed at the same time most days in the week. You can help our melatonin production by shutting of electronics 1-2 hours before bed. If you like to read before bed, this is a great routine. Make sure that you choose a paper book (not an electronic book) with a topic that won’t stimulate your brain too much.

Create a comfortable sleeping environment. This means not falling asleep on the couch, curled up in a neck pain inflicting position. It also includes pillows that are comfortable, as well as blankets that help you regulate a comfortable temperature. Black out curtain’s are also a great addition to promote healthy sleep patterns. 

Did you know that cleansing can help you get a better sleep? This is because our liver is detoxifying at night and if our liver is overloaded then it wakes us up. Want to know more?

Check out this online group Healthy Weight for Life.

If you want support in getting great sleep or creating any other habits for a healthy life, contact me or book your consultation online.